There are many ways to exercise arm muscles. At the same time, the exercise effects of arm exercise methods are different. Some exercise effects are good, and some exercise effects are average. So, some people still know what is the effective way to exercise arm muscles. , so, what is the most effective way to exercise arm muscles? Let’s find out together below!
1. Lifting dumbbells
The simplest and most effective way to exercise arm muscles is to lift dumbbells. . Prepare two dumbbells of different weights. The heavier dumbbells are used to train arm strength in a targeted manner, such as 20 flat or lateral raises in a group. Practice five or six groups every day; the lighter dumbbells are mainly used to do some exercises. Warm up or stretch.
2. Pull-ups
Pull-ups are also a good way to exercise arm strength. Do 10-20 sets each time, and do three to four sets every day. The specific adjustment should be based on your own tolerance. However, please note that your hands should be hung vertically on the horizontal bar, and your chin should pass the horizontal bar when doing exercises. In short, the strength of the arms should be tested, not the help of the lower body's bounce.
3. Push-ups
Everyone is very familiar with push-ups, and it is also very good to use them to exercise the muscles of the arms. This does not require any props and can be done at home when you have free time. However, please note that if the floor is too hard, it is easy to hurt your hands, so try not to do it on rough cement floors. It is better to do it on grass or wooden floors.
4. Decline flexion and extension
Lie on a decline dumbbell bench with your buttocks higher than your head. Hold a pair of dumbbells with your palms facing each other and extend your arms straight forward. Keeping your elbows pointed toward the ceiling, slowly bend your arms to move the dumbbells to your shoulders, then return to the starting position. Just add a new set of moves to each round this week, but one that will strengthen your triceps and biceps while also strengthening your forearms. All weight training starting from the first week should be done in each group of 10 to 12 times. Wear a heavier vest when doing pull-ups and parallel bar curls. Try to do 6 to 8 times in each group; do 15 to 20 diamond push-ups in each group. .